Everything here will be changing week by week to suit me. It is also to the best of my knowledge at the moment and the most in-depth and serious I have looked into my daily split. If you are a nutritionist then you will read this and probably tell me it is completely wrong. Please don’t sit back and let that happen. Please drop me a message in the comments section if you can help.
Here is something that I have looked into, nothing is 100% right as I’m learning as I go along.
*I have looked back at my last attempt at cutting and I strongly believe that I was dropping the weight too fast. this time I hope to drop just 1lb per week over the next 4 weeks and then re-evaluate everything again. My target month to drop the body fat is May, I was planning on starting my cut in March. I am giving myself this month to get a step ahead and to also allow a nice slow and steady cut rather than a rapid weight loss which will lead to fatigue and strength loss. At this moment in time, I am using my last cut as an example and taking the good parts from it whilst changing the bad parts. I will weigh myself every Sunday and check where I am. One thing I do know is that I am 100% focused and I will reach my short term goal* – Stay Positive
12 calories per 1 lb body weight for a male. (For cutting)
10 calories per 1 lb body weight for a woman. (For cutting)
- (Weight) x 12 = Calories per day for a man
- (Weight = 178lb) x 12 = 2136
2136 calories + 3 hours of light exercise per week = 2400 calories over the day.
2400 to maintain – 200 to cut = 2200 calories per day
My split is 40/40/20
- 40% Protein
- 40% Carbs
- 20% Fat
Daily Protein is 1-1.5g per pound of bodyweight
178lb x 1.5g = 267g per day (I’m going for 250g per day)
- 1g of Protein has 4 calories*
- 1g of Fat has 9 calories **
- 1g of Carbs has 4 calories***
250g protein x 4 calories* = 1000 calories per day
20% of 2200 calories per day = 440 calories / 9** = 48g fat per day.
1000 protein calories + 440 Fat calories = 1440calories.
2200 daily calories – 1440 = 760 / 4*** = 190g per day
- 1000 calories protein
- 440 calories fat
- 760 calories carbs
2200 in total
I will tweak it as I go along, but the main reason for noting this down is the fact that I have had to remember it and study it as I’ve gone along. This helps me remember the equations for working out my daily calories and my marco breakdown. I hope to get all my calories from healthy foods across 6 meals throughout the day.
- 41g protein per meal¬
- 8g fat per meal¬
- 31g carbs per meal¬
I did a test run today to get an idea of my daily macro split. I pre made my meals as I would normally and then weighed them to see how my far my estimation is off the daily macros I have set myself. With the macros I have set myself, I am pleased to say that I have almost got my macro split perfect without needing to use any help from calorie counters/apps etc.
Just because my macro split is almost spot on, my calories show that I am over by a 200 approximately. This is not an issue as I have not put my daily activities into account. I also know that it is not accurate down to the fact that I left some of my dinner. It’s all a rule of thumb that I am learning to understand and I will have it perfect within a few days. I will have it right as I will spend the time to get it right.
I’m going to leave it there for now and I will re check it all again tomorrow and edit it if need be. Do not copy this as it’s for my reference and I’d hate you to copy it and I later find out it’s all wrong.